Start healthy, finish strong - back to school with these 10 ways

Start Healthy, Finish Strong - Back to School With These 10 Ways

I want to share with you some things that I've learned through the years to help my family, my kids, and now my grand kids with having a healthy back to school school year. I have for you today nine tips on how to help your kids have a healthy school experience.

And I have a bonus tip at the end to share about some healthy snack ideas for your school kids as well. And don't be surprised if you don't enjoy liking these healthy snacks or some of the tips that I have for you as well.

Start Healthy number 1

So tip number one, what is my first tip that I put into practice for my family, for my kids when it was back to school time? So one of the things that happens over the summer is kids families go on vacation. They go do spend the night parties. It's a lot of fun.

It's time to kind of breathe, relax. And we let our schedules go. So my first tip is get your kids and yourself back on track by making sure you're getting a good night's sleep. So maybe you've already started the school year and you didn't transition, of going, “Hey, let's make sure we set our regular bedtime.

Let's make sure we're in bed at a certain time.” If you haven't done that, be sure to do it, because having a regular bedtime helps get our kids well-rested so that when they go to school, they're able to pay attention.

They're able to see that they're not as wiggly, you know, things like that. Now, my second tip is kind of similar to that first tip maybe you set that bedtime.

Maybe you said, okay, school years back and we're going to make sure that all our kids are bad at 8:00, 9:00, depending on what age your child is. and it may be different. So like one of my kids is a night owl. And so setting a bedtime at 8 p.m. for her never worked. She was what we called a 10 p.m. baby. At 10:00, she woke up.

She wasn't going to sleep. So and one of my kids, he would put himself to bed at like 8:00. I didn't even have to tell him to go to bed.

So all kids are different. But one of the things that you can do is just saying, hey, it's time to go back to school and we've got to get our schedules back on. If that's not working, make sure you're helping your kids and yourself reset your circadian rhythm.

So our circadian rhythm is our natural clock. That tells us in the morning it's time to wake up when the sun comes up and in the evening it's time to go to sleep. But because of our spending so much time indoors or we do so much screen time, even kids get on TV, iPads, smart devices. And so the blue light that's coming from those devices interrupts our circadian rhythm.

Start Healthy number 2

So here for tip number two, I've actually kind of got a bonus, the tip number three. So but for tip number two, go outside and watch the sunset.

Go outside in the evening before, you know, before it. It really starts to get dark with the sun is starting to go down and watch the sunset because that helps tell our bodies to produce the melatonin that we need so that when it's bedtime we are readjusted and we're actually relaxing and getting ready for a good night's sleep.

Start Healthy number 3

So number three, like I said, kind of goes with. Number two is when you're watching the sun go down, make sure you're barefooted, take your shoes off, get in the grass, get on the ground, get in some dirt let your body reconnect to the earth. Because some people call this grounding. Some people call it earthing.

But no matter what you call it, going and walking on the grass, on the ground, on the dirt of the earth, it helps to pull like negative energy out of the body and it rejuvenates good energy in the body. So when we are barefoot and watching the sun come down, we're getting an added bonus for setting our circadian rhythms. We're allowing our bodies to discharge negative energy out and to rejuvenate. So we get sleepy.

We have a good night's sleep. We wake up refreshed. If you haven't tried that yourself, try it. It can really help. I went on a cruise one time and we traveled. We actually flew to Spain and got on the cruise ship there. And so my circadian rhythm was like crazy out of whack.

And then because it was a cruise where I had actually earned the trip with a company I worked for, we were on an inside room and you would think, Oh, inside that's no problem there, because it was really dark. But because it was so dark. It actually messed with me even more. So I think it was like the second night of the cruise, maybe the third night of the cruise.

I was like, We've got to go watch the sun. We've got to go watch the sun go down so that my body gets back into its natural rhythm because I had messed that up by crossing so many time zones in a short period. And sure enough, going out and watching the sun go down helped tremendously.

We also had an aromatherapy diffuser with us, a tiny travel one that had like a light on it, and it was such a bright, such a bright light that I took one of my husband's dress socks and put it over it so that I had a little bit of light in the room to help me. So I didn't have such as, you know, the deprivation was just not good. So try all kinds of tricks.

There are different things that you can do to help make sure that you're getting rested. So another bonus tip that I'm throwing in, as some kids do better if they have a noise machine going in the background. Other kids like me, I was like, No noise. No noise.

I don't want any noise at all. Right. But some kids like to have that white noise or the sound of the ocean going. It helps them their thoughts to not be monkey thoughts and to stay on target so that they're able to rest, relax, and go to sleep.

• Tip 1: Establish a Regular Bedtime – Ensure kids get a good night’s sleep for better focus and attention during school.
• Tip 2: Reset Circadian Rhythm – Limit screen time and spend time outdoors to help regulate the body’s natural sleep cycle.
• Tip 3: Grounding/Earthing – Walk barefoot on grass or dirt during sunset to rejuvenate energy and reset the circadian rhythm.
• Bonus Tip: Noise Machines – Some kids benefit from white noise or calming sounds to help them relax and sleep better.

Start Healthy number 4

So another thing, tip number four, we want to talk about is making sure that kids are putting away their smart devices. Their electronic devices. Their gaming systems. Now, this is going to be touchy because I know because a lot of times we use our devices right up until bedtime. But ideally, the best thing you can do is put those away 2 hours before bedtime because they are emitting that blue light.

It messes with that circadian rhythm and we want to reestablish that. And if we are on our smart devices, even if you went outside and watched the sun go down, it might still mess up that circadian rhythm. So  put those away, okay. And not just put them away. Put them at least 20 feet away from the bed, because even when they're off, It's still emitting that electromagnetic field.

Start Healthy number 5

EMFs And so that can really mess with our sleep. So sleep is really important. We've got several tips on what we can do to help us reset, get our bedtime back on track, make sure we're getting a good night's sleep so that we wake up refreshed in the morning.

Start Healthy number 6

The next thing I'm going to suggest is cutting the crap. And what I mean by that is I'm not just talking about having good, healthy bowel movements, although that is something I probably should talk about. All naturopaths. Like to talk about poop.

Sorry, but if we're having good bowel movements then that means we're a healthy digestive system, makes for a healthy brain, right? So what I mean, cut the crap. I'm actually talking about the acronym C-R-A-P, and that stands for chemicals, refined sugars and refined flours, artificial ingredients and harmful preservatives.

We don't need carbonation. We don't need artificial sweeteners. Nobody does kids or adults. We don't need high fructose corn syrup. This is crap and it messes with our entire body. It weakens our immune system and leads to poor digestion and leads to poor bowel movements. And when we're constipated or have diarrhea, we can't think clearly.

I mean, that's just this is one of those you just don't think clearly when your bowels are backed up. And so we as adults want to have healthy bowel movements as well. So lead by example, get the crap out of your own life so that your kids are eating healthy as well. Getting crap out also helps them not have foggy brain, so there's so many benefits to getting crap out.

Start Healthy number 7

Carbonated drinks, sodas are not good. Read your labels. Parents read those labels because a lot of times the things that we're putting in our processed, packaged foods cause so many problems with our nervous system. They build inflammation in the body.

It makes our brains be on fire. That's a real thing. Having a brain on fire means we can't think clearly. So if we're filling ourselves, if our kids are eating a lot of food filled with crappy stuff, crappy ingredients, then they're not going to be as healthy as they should be.

So please get the crap out and look for healthy snacks. Now, like I said, stay tuned to the end, because at the end I'm going to share some healthy snacks that you may not have thought of. I'm some of them. I'm sure you have, but some of them you may not have thought of. So stay stay with me to the end so that I can share those healthy tips with you.

Now, one of the things that goes along with that, getting the crap out is make sure parents that you are going to the grocery store that you are planning your trip, that you're planning to succeed and planning healthy breakfast and dinners. Maybe your kids eat school lunches, maybe you pack their lunches. But what you want to do is make sure you plan ahead.

Kids need healthy proteins in the morning to stabilize their blood sugar levels. they don't need sugary cereals. let me pause right there. I just had the thought of a particular person I worked with who ate half a box of cereal for breakfast.

My husband, when he was a kid, he ate half a box of cereal for breakfast in the morning before going to school and half a box of cereal when he got home And when he got to school, he'd be so hungry that he's hitting the snack machine. This was a teenager, you know, but he hit the snack machine to get some jerky or something, some protein.

So start your day, right. Start your day sometimes, you know, And again, just like one of my kids is a night owl and one of is a morning person wakes up at the crack of dawn. And I have three kids and I have eight grandkids, and they're all different. Make sure you're meeting each child's needs. So I'm not one. Personally, I don't like to get up and eat breakfast first thing in the morning.

That's hard for me. I have to kind of get up and do things, wake up and then I eat breakfast later. So some kids like to do that too, but because of our schedules, we've got to get them out of school bus, work with your kids, work with your school, make sure you're getting what they need for them so that they can have it. And that's what I mean by plan your shopping trip plan.

You know, make sure you go shopping. I actually like to go shopping a couple of times a week because my husband and I eat veggies and fruits and so we're buying it fresh when we go twice a week rather than when I was growing up. My mom always went to the grocery store once a week. We went on Saturdays and did the grocery shopping and that's fine.

A lot of people work Monday through Friday or they work five or six days a week and they only have one day or they only have evenings to do the grocery shopping and that might be you.

So make sure whenever your grocery shopping occurs that you are planning ahead, you're putting I mean, we have apps these days where even the grocery stores, you can make a list on their app when you think of it, pull up your your app or make your list.

If you still like doing handwritten notes, whatever works for you. But make that list of protein rich foods, healthy carbs. We do need healthy carbs and healthy fats. So like avocado toast with a good, healthy bread and avocados can be very beneficial. Now, I said, watch your refined flour. So white breads are crap, some wheat breads are crap. So a lot of times I like to use things like Ezekiel bread I actually make my own bread.

I make sourdough of breads from scratch at home. So but I know that's not an option for everybody. but make sure you're getting foods that are enjoyable for your kids and that, you know, provide the nutrients that they need and planning ahead. It's one of the best tips I can give you.

So maybe that's one of those things. Leave me a comment. Would you like to see a healthy grocery shopping list for yourself, for your kids? Is that something that you would be interested? And maybe that's something we can work on in a future episode.

Start Healthy number 8

Tip number eight is make sure that your kid's backpacks are fitted properly. That may not seem like anything to do with health, but it actually is because a backpack that doesn't fit the child or doesn't fit well can actually put a lot of strain on the child's back and neck and it can actually cause them to hunch and slump.

And one of the things I just did was a presentation for one of the schools I teach for on the the heart and spine connection and how spine health can affect heart health. And I know we're talking about kids, but we're trying to grow our kids into the healthiest adults they can be. So posture is important. We want to teach them to sit up straight, be open and all that kind of stuff.

But if we're putting a backpack on our kids full of heavy books, full of things that they need for school and it doesn't fit that well or it the straps are not fit properly, that can be a problem. So I am including a sizing guide for children's backpack it’s by thoughtco.com And I really like this article because it just gives you the this is what size should fit. This is how big the straps should be.

And I know we shop for backpacks based on what our kids want to, you know, whatever character, whatever colors, whatever it is that appeals to them.

And of course, we want them to be happy with their backpacks. But keep in mind, fit is the number one important to get the right fitting backpack fit is number one, when choosing a backpack and making sure that the straps are tightened properly so that they're not, you know, going backwards, falling down because it's so heavy, that's important as well.

Start Healthy number 9

tip number nine is healthy supplement choices. So I've raised three kids. I now have eight kids and I raised three kids using herbs. I'm an herb lady and I worked in an herb shop, owned a herb shop and I teach about herbs. So I like herbs and I like using herbs to supplement and support and help my family be strong.

So one of the main things I like to use to keep my kids healthy for back to school or me healthy when it's winter time, fall, whatever it is, is a product called V, S dash C, VSC by nature sunshine, and it works so well and helping the immune system stay strong. can get it in liquid form or capsule form. It's gentle and it can be taken every day as a preventative.

both of my girls took a job in day care centers when they graduated and going to college and things like that. And my kids didn't get sick. We we used herbs.

We did things naturally. They didn't normally get sick, but when they were around those kids who are getting sick all the time, they started getting sick all the time too. So we reverted back to what we already knew of making sure they were taking these see by nature, sunshine every day to help prevent them from getting sick.

So whether you're a mom, you're a student, you're a teacher. I highly recommend this for my teachers as well, because it helps them not get sick because you are around the you know, people are coming in to school sick, even even though they leave. I really want them to stay home. We are encouraging you to stay home if you're having symptoms. Sometimes kids get to school.

They didn't tell mom or dad they weren't feeling good. And the next thing you know, we're having to call mom or dad to come get us. So VS-C is really great for that. And I loved to keep Elderberry on hand as well. Sambucol Elderberry is one of my favorites. You can get it in liquid. It taste good. Kids like it. It also helps build the immune system and it can help knock out any kind of virus, bacteria or thing like that. Whatever's going around.

Start Healthy number 10

Another supplement that I like to recommend is essential fatty acids. So you can choose a fish source like Nordic Naturals has a fish source and Barleans has a flax source. So I included links for that below of different things that you can choose for your kids. But fish oils help the brain. Flax oil, essential fatty acids help the brain. They help the eyes. They help with learning, reading ability, spelling.

They help with behavior and attention as well. And they can even help reduce hyperactivity in kids, even aggression. So essential fatty acids, it's like the insulation around a wire. It helps insulate our nervous system so that we're not going crazy all the time. But they also we need this for good brain development, for our eyes to be healthy and for our immune systems to be healthy as well.

So this is something I include on my list and for my kids and grandkids too. Another thing that I recommend is making sure remember we talked about getting the crap out of our diet, but we want to as well include good, healthy foods. We want to make sure that we're digesting our foods properly, so we want to make sure that our kids are what they're eating is being broken down so that the waste can be eliminated and the nutrients can be extracted, absorbed and utilized.

So digestive enzymes can help with that. I like Enzymedica kids digest. So I’m sharing a lot of different brands. And I'm going to kind of take a sidetrack right here and just say because I owned an herb shop, worked at an herb shop, I recognized that there are a lot of great brands out there. And so I'm sharing different brands with you because so many of them are good.

So I, like you, may find another brand that you like better and that's great, but these are high quality brands. I know they work. They work for me and my family. They work for my clients, they work for my customers, and that's why I recommend these.

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